Author Topic: A Journey to Running Fast and Jumping High  (Read 571944 times)

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LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #435 on: July 10, 2014, 10:14:13 am »
0
Will not do today's workout due to pain in adducter/groin area. I can feel it most when climbing up a hill as well as it pains when i run.

smart, rest.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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Raptor

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Re: A Journey to Running Fast and Jumping High
« Reply #436 on: July 10, 2014, 02:23:57 pm »
0
When I see the word "adducter" I puff smoke out of my ears.

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #437 on: July 10, 2014, 02:33:53 pm »
0
When I see the word "adducter" I puff smoke out of my ears.

why, because it's misspelled?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Raptor

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Re: A Journey to Running Fast and Jumping High
« Reply #438 on: July 10, 2014, 06:08:50 pm »
0
When I see the word "adducter" I puff smoke out of my ears.

why, because it's misspelled?

No comment, it would make me look bad :D

PS. I guess it already does :D

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #439 on: July 10, 2014, 06:58:31 pm »
0
I wrote it without googling it, Lol I meant adductor. Just  extinguish raptor out, before it escalates. :P

I hope it does recover through rest.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Raptor

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Re: A Journey to Running Fast and Jumping High
« Reply #440 on: July 11, 2014, 04:27:05 am »
-2
I usually recover through rest, thanks for your concern.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #441 on: July 14, 2014, 02:24:56 pm »
0
Date: 14/07/2014
Soreness: adductor/lower glutes sore spot, hip flexor

Warm up
   heel walks
   sprint drills
   lunge walks
   leg swings (side, forward)
   side skips
   arm and hip mobility stretch
   tuck jumps
   calf jumps
   ankle mobility drill
 
Workout
   1 x 116m @100%

Cool down
   heel walk
   stretch

Comment
The day was nice and cool and the warm ups went ok, had to be careful as I could feel slight/ little pain in the sore pain area, wasn't that bad, after the first run, that just aggravated the pain back to its usual pain status again. I don't want to keep on missing days after every run. There has to be another way to treat it, but pain has also reached my hip flexor. So I decided to stick with one workout and no bw workout as the pistols would just be painful. But the run felt good and controlled and slightly fast.

Rating: 5/10
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #442 on: July 17, 2014, 01:24:32 pm »
0
Date: 17/07/2014
Soreness: slight hip flexor

Warm up
  heel walks
  sprint drills
  lunge walks
  side leg swings
  mobility drills
  sprint prep drills (high knee stretch, tuck jumps, ankle hops)

Workout
  2 x 116m @100%

Cool down
  heel walk
  stretch

Comment
It was a hot blazing sunny day, which later on cooled down. The warm ups was ok, the pain has subdued down, so only feel it a little, little pain in the hip flexors, the first run felt good and little pain so I could do second run, which felt good also. Already nearly 2/3rds of the way through ramadan, which is helping my physical condition and fitness for my running.

Rating: 7/10
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #443 on: July 20, 2014, 06:47:14 am »
0
Date: 19/07/2014
Soreness: adducter/lower glutes, hip flexor

Warm up
  heel walks
  sprint drills
  lunge walks
  leg swings
  side skips
  arm, ankle, hip mobility drills
  pre sprint drills

Workout
  1 x 80m @100%
  1 x 116m @100%

Cool down
  heel walks
  stretch

Comment
It was a hot day, I was at home, was free, so took that time to do my workout, it was very hot, but since it was late in the day it was starting to cool down as sun was going down. I did the warm ups ok. I misplaced a mark, which was less than the original as I mistook the end of the pitch with another mark on the floor, but after running it felt short and saw the actual mark was  a bit ahead. so marked it properly few seconds rest and then did the run again, of course got tired but it felt good and fast.

Rating: 7/10
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

vag

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Re: A Journey to Running Fast and Jumping High
« Reply #444 on: July 21, 2014, 04:03:38 am »
+1
post your daily times.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #445 on: July 21, 2014, 06:27:01 am »
0
After fasting, for one week, Sure I will post my daily time, it won't be accurate as It will be hand timed and that is hard to concentrate on two things, but its better than nothing. I have just about 15 days left.

Unless you want my daily times for this week, which I can as I only run once but might be slower as I am fasting, so less energy.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

vag

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Re: A Journey to Running Fast and Jumping High
« Reply #446 on: July 21, 2014, 08:30:46 am »
0
I mean, each time you log a sprint, log the time too.
Otherwise we can't track/understand your performance&progress, 'felt fast' or 'felt slow' does not do it.
Posting that weekly graph was better than nothing, but i don't see why not post your daily split times.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #447 on: July 21, 2014, 09:09:30 am »
0
I mean, each time you log a sprint, log the time too.
Otherwise we can't track/understand your performance&progress, 'felt fast' or 'felt slow' does not do it.
Posting that weekly graph was better than nothing, but i don't see why not post your daily split times.

Oh i See.

I firstly didn't want to post my times, because I don't bring anything with me to my training, so I want to minimize bringing a stop watch, so I then decided the least I can do is bring once a week, then changed that to once every 2-5 weeks its a psychological thing regarding workout length. It is demotivating to see bad times, so I prefer to keep it a weekly thing or more, so I can focus on improving entire week, I don't like to see my daily progress but rather a long term gain whether good or bad.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #448 on: July 22, 2014, 07:51:38 am »
0
Date: 21/07/2014
Soreness: hip flexor, adductor

Warm up
  heel walk
  sprint drills
  lunge walks
  leg swings
  side skips
  pre race warmups

Workout
  1 x 116m @100%

Cool down
  heel walks
  stretch

Comment
It was a nice cool day, the warm ups felt good and the run caused a stress on the adductor, groin, hip flexor. The run felt strange, on the start as i start off from stand, I felt tall, knee felt very high, which could have caused that affect, but after wards when going upright, it felt back to normal and felt ok, couldn't run again, pain in adductor/groin area. more pain on hip flexor now.

Rating: 6/10
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #449 on: July 25, 2014, 11:41:37 am »
0
Date: 25/7/2014
Soreness: adductor hip flexor slight

Warm up
  Same

Workout
   1 x 200m @100%

Cool down
   Same

Comment
It was a hot day felt like doing 200m the run felt good up until 150m my legs were tiring quicker than me. During run my leg action felt strange like they were not coming up high just quick short steps. My trousers trackies feel tight a bit during knee bend upwards. But don't think it was that that caused short steps.

Rating: 7/10
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/